1.11.2017

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds of:

  • Dislocate x 10
  • Scap Push Up x 10
  • SA KB Press x 5 per

Workout of the Day

A. 4 Sets

  • A1: Press x 4-6 @ 20X1 – Rest 60 seconds
  • A2: Side Bridge x 30 seconds per – Rest 60 seconds

B. 3 Sets

  • B1: Strict CTB Pull Up x 4-6 OR Active Arch Bar Row x 6-8 @ 2111 – Rest 60 seconds
  • B2: Hollow Rocks x 20-30 seconds – Rest 60 seconds

C. Complete as many rounds and reps as possible in 10 minutes of:

  • Double Under x 30
  • Wallball x 20 (20/14lbs to 10/9′ target)
  • HSPU x 10 OR Hand Release Push Up

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